1st of 3 sets of 13mins at %85 of max h/r 144. 2,992mtrs h/r 141 av.500 2.10.3 no probs fedeling good

3,000mtr warm up h/r up to 140 no probs feeling good at 06.30 in the morning as are most training sessions.

2,000mtr warm down no probs .

8x45secs 1 min rest 1st 1.55 2nd1.54 3rd1.53 4th1.48 5th1.48 6th 1.48 7th 1.48.7 8th1.47.2 av 500 1.50.4 av h/r 148.

3,000mtr warm up 13.38.av. 500 2.16.5, feeling good no probs.

3rd set av.500 2.15.9 av h/r 140 3,091mtrs well withind 2.21.0 target good session no probs .

2nd set av. 500 2.13.7 3,142mtrs av. h/r 138 bang on target just a little to fast, should be 2.14 no probs.

1stset of 3x14mins 2min rest av. 2.14.1, 3,131mtrs av h/r 131 on target no probs feeling good.

2,000mtr warm up noprobs hr ok

2,000mtr cool down no probs .

3x3min @ h/r 144/153 2 min rest. 1st av500mtr 1.59.8 2nd 1.59.8 3rd 1.59.4 av. 751mtrs per set good workout, no probs

good 3,000mtr warm up 13.33 h/r 140noprobs feeling good.

2,277mtr cool down h/r back to normal very quick, no probs

3x1000mtr 1st 3.54.4 a bit fast, 2nd 3.55.1, better, 3rd omg blew up 4.15.0 first 2 to fast, slow down silly pratt.

3.000mtr warm up feeling good resting h/r this morning 50 well pleased. good warm up no probs

easy 2,000mtr cool down h/r back to normal no probs.

6x500`s 1st 1.54.6 2nd 1.53.9 3rd 1.52.5 4th 1.52.0 5th 1.53.6 6th 1.52.7 good improvement on times and h/r av. h/r 155.

godd3,000mtr warm up, res. h/r this morning 53 massive improvement in 3 weeks warm up h/r good no probs.

easy 2,000 cool down hr fine feeling good no probs.

5x500mt. 1st 1.56.7 2nd1.55.7 3rd 1.54.5 4th 1.54.3 5th 1.52.5 av.500 1.54.7 av. h/r 155 all good no probs am happy.

good 3,000 warm up feeling good h/r good will do some 500`s

easy 2,000 cool down h/r back to normal nice and quick no probs at all .

6x500`s 1st 1.56.3 2nd 1.54 3rd 1.53.7 4th1.53.8 5th1.53.0 6th 1.51.2 averaged 1.53.5 h/r spot on felt good no probs .

good 3,000mtr warm up feeling really good heart rate looking good no probs.